How to supplement nutrition after fitness

Fitness is naturally beneficial to the body, and dietary nutrient supplementation after fitness is also important. A meal after fitness is crucial for people after fitness. When properly intake of carbohydrates can change the differentiated metabolic form formed by exercises into a composition metabolic form.

　　The success or failure of nutritional supplements after fitness depends on how you consume carbohydrates. Carbohydrates after fitness can promote the secretion of insulin (an anabolic hormone).

　　Insulin plays three important roles in muscle recovery:

　　1. It can "drive" sugars from carbohydrate foods. Go to the muscles and reserve energy for the next training.

　　2. It can "drive" amino acids from protein food into muscle tissues to promote muscle growth.

　　3. It can inhibit the catabolism effect of adrenal corticosteroids (a hormone secreted by the human body during high-intensity training).

　　Carbohydrate intake is generally 2-2.5 grams per pound of body weight per day and 2.5-3.5 grams for men. In order to maximize the opportunity for anabolic after fitness, it is best to arrange 25% of the total carbohydrate per day to eat immediately after fitness.

After fitness, 3:1 intake of complex carbohydrates and simple carbohydrates is conducive to the rapid and long-lasting release of insulin and can avoid hypoglycemia. Do not just intake simple carbohydrates, because they digest the fastest and make the secretion of insulin peak and fall back quickly. The side effect is to stimulate the terrible catabolic, because in order to prevent the rapid decline in insulin levels, the body will secrete another hormone, which can lead to catabolic and damage muscle tissue.

　　Large load training will deplete the muscle's amino acids and glycogen reserves (the latter is the main source of energy during training. ). As the training progresses, the body does not consume the glycogen reserves of muscles. If the glycogen reserves are too low, it will force the body to change its energy source - use more protein as fuel. Some of the protein comes from food, and most of them come from muscle tissue.

　　It should also be pointed out that for protein supplements after fitness, the diet should avoid intake of difficult-to-digestible protein foods, such as chicken, beef, steak, etc., but should choose milk, eggs, high protein and other easy-to-digestible foods. At this time, the purpose of the diet is to transport sufficient amino acids to the muscles and provide raw materials for muscle growth.